High Fructose Corn Syrup Free Vegan Coconut Vegetable Curry (Avial)
This South Indian classic is a celebration of vegetables done right ā tender chunks of plantain, carrot, potato, green beans, and squash all brought together with a fragrant, coarsely ground coconut paste that clings to every piece. The base is entirely whole-food and plant-based, built from fresh produce, grated coconut, coconut yogurt, and a handful of spices, so there's no sneaky sweetener hiding anywhere in the ingredient list. That matters more than you'd think, since processed sauces and store-bought curry bases are notorious for slipping in unwanted additives. Here, you're blending your own coconut paste from scratch, which means you control exactly what goes into the pot. The finishing move ā mustard seeds, dried red chiles, and fresh curry leaves bloomed in hot coconut oil ā sends up an aroma that will stop everyone in the house in their tracks. It's warming, deeply savory, and just the right amount of heat from the green chiles without tipping into overwhelming. Serve it warm with rice or flatbread and it's the kind of meal that feels both nourishing and genuinely exciting to eat.
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Learn more āIngredients
4 servings
For the vegetables
- 1 medium drumstick (moringa pods), cut into 2-inch pieces (optional)
- 1 medium raw banana (plantain), peeled and cut into 1-inch chunks
- 1 medium carrot, peeled and cut into 2-inch batons
- 1 medium potato, peeled and cut into 1-inch cubes
- 1 cup green beans, trimmed and cut into 2-inch pieces
- 1 cup winter squash or yam, peeled and cut into 1-inch cubes
- Ā½ tsp ground turmeric
- Ā¾ tsp salt, plus more to taste
- Ā½ cup water
For the coconut paste
- 1 cup freshly grated coconut or thawed frozen grated coconut
- 1 tsp cumin seeds
- 2 green chiles, roughly chopped
- 3 tbsp coconut yogurt
For the tempering
- 2 tbsp coconut oil
- Ā½ tsp mustard seeds
- 2 dried red chiles
- 10ā12 fresh curry leaves
Instructions
- 1
Combine the raw banana, carrot, potato, green beans, and winter squash in a large wide saucepan or kadai. Add the drumstick pieces if using. Sprinkle in the turmeric and salt, then pour in the water. Bring to a boil over medium-high heat, then reduce to medium, cover, and cook for 12ā15 minutes, until the vegetables are just tender when pierced with a knife but still hold their shape.
- 2
While the vegetables cook, combine the grated coconut, cumin seeds, green chiles, and coconut yogurt in a blender or food processor. Blend to a coarse, thick paste ā it should be grainy and cohesive, not completely smooth. Add 1ā2 tbsp of water only if needed to get the blades moving.
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